As we transition into that time of year where unpredictable weather can catch us off guard and daylight starts to dwindle, being outside for that sunlight boost of vitamin D becomes trickier. Sure, taking supplements and indulging in vitamin D-rich foods are options, but with nearly one out of six people reportedly lacking this essential vitamin, it seems we might need extra measures.
According to a new study highlighted in Advanced Science, engaging in regular exercise could be our solution. Researchers discovered that individuals who stay active experience a lesser decline in vitamin D levels from summer to winter compared to those who remain sedentary.
A collaboration among researchers from Bath, Cambridge, and Birmingham universities analyzed 50 overweight and obese adults over 10 weeks from April to October. Conducted when sun exposure is at a minimum, participants engaged in a regime of four sessions per week, including two treadmill workouts, a longer bike ride, and a high-intensity interval biking session, while some opted out of exercising entirely.
The results showed that the active group had a 15% decrease in vitamin D levels, whereas the inactive group faced a more significant 25% drop. Because participants’ weights remained stable, the researchers could confidently attribute these changes directly to exercise, not weight loss. Furthermore, to ensure accuracy in results, no supplements were taken during the study.
This research indicates that working out seems to aid in preserving the body’s active form of vitamin D (1,25(OH)2D3), which plays a vital role in supporting our bones, immune system, and various organ functions. Other studies suggest that just relying on vitamin D supplements alone may not maintain this crucial active form.
How Exercise Helps Keep Vitamin D Levels in Check
According to Professor Dylan Thompson from the University of Bath, exercising boosts vitamin D molecule concentration every time you break a sweat. On top of that, regular activity maintains higher basal levels of vitamin D during winter months. This dual mechanism implies that exercise can act as a dual benefit for vitamin D — enhancing it during and after workouts, he shared.
Dr Oly Perkin, the study’s lead author from Bath’s Centre for Nutrition, Exercise and Metabolism, emphasizes the significance of this study. “This is the first of its kind to demonstrate that regular exercise alone can shield us from the seasonal slump in vitamin D levels. It highlights just how much we still need to explore the myriad ways exercise enhances our health,” he stated.
To implement a routine similar to the study participants, try brisk walking outdoors daily which costs nothing, or hop on your bike for a ride. If you’re a gym-goer, you might want to dive into an indoor walking class or participate in a spin session for a fresh approach.
Winter Vitamin D Needs
The National Institutes of Health advises that women under 70 should aim for 600 IU of vitamin D daily, and that number jumps to 800 IU once you surpass 70. The NHS suggests aiming for around 10mcg or 400 IU.
To make the most of any vitamin D source, many health professionals recommend pairing it with magnesium. Dr Amir Khan from Woman & home pointed out that magnesium is critical as it “activates the vitamin D,” allowing it to do its work efficiently. But, be cautious; overdosing on vitamin D can lead to issues like fatigue, constipation, and disrupted calcium absorption.
If you have any concerns about your vitamin D levels, don’t hesitate to consult your GP for tailored advice.
